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					Weight for Me!
A Guide To Your Health & Well Being

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Weight for Me!
A Guide To Your Health & Well Being

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                           About Us
Dear Friend,

Thanks for downloading this mini eBook. This guide is brought to you
by we give you the low down on all
aspects of your health and well being.

The articles in this eBook covers topics about stretching, exercise and
pregnancy, weight loss, make up and skin care. is about your general health and well being. For
more great tips, articles and eBooks visit



                Table Of Contents

Benefits Of Stretching                        6

Exercise And Pregnancy                        9

10 Things You Should Know About Stretching   12

Weight loss Using Green Tea                  14

15 Great Ways To Lose Weight                 16

Fad Diets: Why Are They Bad?                 18

Health And Fitness                           20

Tips For Make Up And Skin Care               22


                Benefits of Stretching

The body is flexible. It is supposed to be flexible. You must be able to
bend and reach that something you dropped on the floor. You must be
able to zip the back of your favorite dress on your own. You must be
able to reach that book you need to read at the top shelf.

These are simple activities. Nothing grand about them, you merely
stretched out a bit. However, if there are difficulties in doing such
simple motions, then you have to stretch your limits. You already need
a stretching program.

What Is Stretching?

Stretching is simply the act of extending to full length the body or
simply a part of it. This activity involves straightening or stretching the
structure or the limbs.

How Does One Do the Stretching?

Stretching is fairly easy. As mentioned in the introduction, it is
involved in the normal activities. It can be done by any people,
regardless of age.

However the extent of stretching and flexing differs. The muscles
tighten as a person ages. The range of joint movements can be
minimized. This can very well obstruct an on-the-go lifestyle. That is
why as the person grows older, bending or flexing becomes more
limited. This is why stretching regularly, as part of a routine is very

Simple stretches can be done everyday. It can be incorporated in the
lifestyle and the daily activities. It does not require much of your time.

Stretching exercises can also be done while training. Actually,
stretching is an essential part of any training or sport. It must be done
first before anything else. Stretching the body and the limbs is a good
preparation for a more rigorous activity.


Most athletes would do the sit and reach, wherein they position on the
floor, extend their legs and reach the tip of their foot with the tip of
their hand. Actually, most trainers actually require their athletes to
really do the stretching before playing.

There is actually an ideal length of time in stretching. It is best to do it
in 10 minutes. This will give the body enough opportunity to move and
flex the muscles, thus preparing it for more complicated and strenuous

Experts however would frown upon going way beyond 10 minutes.
Stretching the exercise to 30 minutes or more will already wear out
the body. This will not be favorable if one is preparing for a game.

What Are the Benefits of Stretching?

1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the
muscles and the tendons are also increased. This will help in increasing
the range of your movement. Thus, the limbs and joints will be able to
move, way before an injury can take place. You are definitely
physically fit.

2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able
to do more things. For example, you can jump high without feeling any
pain when you land back on the floor. This will also help you start a
new sport or improve more if you are in one. Stretching in this aspect
also allows you to have a more active lifestyle.

3. Injury Prevention
One can prevent injury to joints, tendons and muscles with stretching.
When the muscles and tendons are well-flexed, they are considered in
good working order. This will help in a faster recovery and decreased
soreness. The muscles of the body will be able to take more
exhausting and rigorous movements with less probability of being


4. Reduce Muscle Tension

If the muscles are given their regular exercises and stretching, it is
less likely that they will contract. This will definitely relieve you of any
muscle pain or problems.

5. Enhance Energy
Being able to move more will also give you more energy. Stretching
will also help enhance your awareness, like knowing that you have a
body that is capable of doing many things. As such, you are going to
be more driven to move rather than sulk in the corner.

6. Reduces Cholesterol
Research also shows that doing prolonged stretching exercises, like
yoga, will help reduce the cholesterol in the body. This of course must
be done with a healthy diet at hand. This could prevent and even
reverse the hardening of the arteries, allowing you to avoid coronary

Incorporate stretching in your everyday lifestyle. It has benefits you
can not say no to. It also does not require much. It can be your usual
activities, bending and flexing every now and then. After all, your
fitness is everything so do what it takes to keep the body healthy.



              Exercise and Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which
drug can best treat a condition without putting any harmful side
effects on the mother and the baby, they consider the patient’s age,
general health, the number of months before delivery, tolerance for
medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific
and precise. The type, intensity, frequency, and duration of a “dose” of
exercise are all critical. One person’s healthy, vigorous workout could
be hazardous to another. These dangers may be greater in pregnant
women because they are more likely to have strains and other serious
side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal,
average range, exercise will not have an effect on the overall condition
of the pregnancy and especially on labor or delivery.


Quality prenatal care should be given to a mother during her
pregnancy. She should be prepared for the normal delivery of a
healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman
should be cared in such a way that she will not be compelled to do
vigorous work but should not also stay in bed and be inactive until she
gives birth to her baby.

Consequently, a pregnant woman’s condition varies in relation to the
growth and development of the baby in side her womb. Therefore, it is
necessary that proper health guidance be provided by her physician
during her visit.


Moreover, it is important to keep the pregnant woman’s life active in
order to promote good health, not only for her but also for the baby
most importantly.

Physical conditions like blood pressure, weight and health status is
usually monitored during the pregnant woman’s visit to her doctor. For
this reason, it is significant to note that exercise can be the number
one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional
information is needed by a pregnant woman to prepare her for
delivery. She needs practical health messages in keeping herself and
the baby healthy.

Hence, for mothers or would-be mothers who are not yet aware why
they should exert some effort in engaging into moderate, normal
exercise, here is a list of some of its benefits so that you will be able to
understand the reason why pregnant women have to exercise

1. Defiance against fatigue

As muscle becomes fatigued, it produces less force. To accomplish a
task like climbing the stairs, for example, or shoveling snow, more
units of muscle must be called into play to back up the wearied

The tired muscles are both less efficient and less effective. Hence, this
will just put more strain on the pregnant woman because of the weight
that is continuously adding up each day. That is why tired muscles will
usually result to leg cramps or sore muscles.

What every pregnant woman must know is that exercise improves the
condition of the muscles and their ability to work longer without


2. Reduce backaches

Even when you sit or stand, some muscles are working, and such
relatively easy postures can tax some muscles and cause fatigue. The
muscles of the lower back, for example, can be exhausted and worn
out by the effort of keeping erect when a pregnant woman stand still
for several hours.

With exercise, a pregnant woman can correct this error by developing
her posture.

3. Increase the amount of oxygen

Work and exercise rely on glycogen, a substance produced by the body
from complex carbohydrates and stored muscles and liver. The supply
of glycogen in the muscles determines and limits the duration of
activity. Exercise depletes the glycogen in the muscles and leads to

However, when glycogen is depleted by strenuous activity, it is
replaced in quantities greater than before, as if the body recognized
the need to lay in a larger supply of fuel.

Hence, oxidation is essential for converting glycogen to the energy
that pregnant women need to wiggle a finger, flex a muscle, or
practice the lungs and heart for some blowing action during normal

These are just some of the many benefits exercise can bring to
pregnant women. Besides, nothing is completely wrong for a pregnant
woman doing some moderate exercises. The only important thing to
remember is that before starting an exercise program, whether
pregnant or not, it is best to consult your doctor. As they say, doctors
know best!


    10 Things You Should Know About
Before fitness training, one must give importance to doing warm-up or
stretching exercises to prevent accidents or to enhance the output
during the training. There are also a number of precautionary
measures and tips to serve as guidelines when doing fitness exercises.
Here are some of them.

1. To increase your flexibility and to avoid injuries, stretch before and
after workout. Almost everyone knows that stretching before workout
prevents injuries during the exercises, but only few people know that
stretching after workout, when muscles are still warm, can increase

2. Hold your stretching position for more than 60 seconds to increase
flexibility. While holding your position for 20 seconds is enough for
warm ups, holding each position for at least 60 seconds will develop
the body's flexibility.

3. Do not go into a stretching position then immediately return to the
relaxed position, and do it repeatedly. This is more appropriately
termed as bouncing while in a position. When stretching, hold that
position for several seconds, and then slowly relax. You may do this
exercise repeatedly this way. Bouncing or forcing yourself into a
position during stretching can strain or damage some joints or

4. Work slowly in increments instead of immediately proceeding to
doing the hardest exercise or position.

5. Make sure that you have stretched or warmed up all muscle
groups. For some people, even if they have strong bodies, they tend
to neglect the neck when working out of stretching. Stretching the
neck muscles can be as simple as placing the palm of one's hand
against the front of the head and pushing it. Then, do the same to the
sides and the back of the head.


6. Stretch regularly to continually increase your range of movements
and your level of flexibility and strength.

7. Workout considering only your capabilities and not of others. Do
not force yourself to do exercises that you are not yet capable of just
because there are people who can do it. Increase your limits slowly.
Listen to your body. There are days when your body may be too tired
that you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that
the body has enough time to recover its energy. Also, it is advisable
that you don't work the same muscle groups consecutively for two
days. The muscles grow during the period when you rest and not
when you are working out.

9. Do aerobic exercises to strengthen your heart. Aerobic exercises
are those physical activities that much oxygen for fuel. This includes
cardiovascular exercises such as skipping rope, running or swimming.

10. Music may help you when you want to train for longer periods or
to increase your intensity. You can use mp3 players, CD players or
lightweight am radio receivers for this. Just make sure that you
brought your headset with you so you wouldn't disturb people who
don't prefer music while exercising.

Apart from preventing injuries and increasing one's limit, it is also said
that stretching is good for a tired body and also for a stressed mind
and spirit.



         Weight Loss Using Green Tea

Many people are now turning to inexpensive and natural green tea
weight loss plans to help them in their weight control efforts. It is
simple too. Green tea can be drunk like any other tea, usually without
milk or sweeteners, or if you do not like the taste you can purchase
green tea extract.

Research has shown that green tea helps to reduce weight by
stimulating the body's thermogenesis process, which increases the
expenditure of energy and the oxidization of fat in the body. Many
compounds found in plants have this effect. The special thing about
green tea is that it does not increase the heart rate, and is therefore
believed to be safer than diet pills such as ephidrine that also work by
stimulating thermogenesis.

A lot of people who are overweight have or are at risk of developing
hypertension and other cardiovascular problems, so the fact that green
tea does not put pressure on the heart makes it a good choice.
Ephidrine is not usually recommended if you are in this group but
green tea is considered a safe option. It means that you can gradually
increase your exercise levels without increasing your risk of heart

There are only two ways to lose weight: one way is by eating less
(consuming fewer calories) and the other is by increasing expenditure
of energy (using up more calories). Green tea works by increasing
output and this can be by around 4%. Most scientists believe that this
is caused by the high quantity of catechin that is in the tea and its

Green tea has the added benefit of containing powerful antioxidants
that may be beneficial to your health in many ways, strengthening the
immune system and protecting against disease.

Keep in mind that green tea does contain caffeine so you should cut
out coffee and other forms of tea while you are taking it.


Decaffeinated green tea is not recommended because the chemical
processes that are used to remove the caffeine may destroy the
beneficial properties of the plant.

At the same time you will need to exercise control in what you eat. If
you eat more to compensate for the calories that are burnt by the tea,
you will not lose any weight. Keeping to the same calorific intake that
you have now and taking green tea should result in gradual weight
loss and better energy levels over a few weeks. You can of course
increase the speed of this by reducing calorie consumption and/or
increasing exercise.

Green tea is a simple, easy and inexpensive weight control aid that
can easily be incorporated into any weight loss program. The choice of
tea or extract offers something for everybody. Natural and safe, green
tea weight loss should feature in your program if you want to keep the
weight off permanently.


       15 Great Ways To Lose Weight

Want to lose weight fast? It's easy to say goodbye to 10 pounds of
unwanted fat with these easy diet tips. Just pay attention to what you
eat and be sure to have good tasting, fresh and healthy food including
snacks, fill up on vegetables and keep your taste buds happy with

No need to make sacrifices! Just follow these simple guidelines to lose
your first 10 pounds, last 10 pounds or give your weight loss program
a boost when it seems to have stuttered to a halt. This is a balanced
and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need
to estimate calories. Just write down what it was that you had and the
approximate quantity. You will find that being more aware of what you
are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as
much butter or spread on your bread, toast, muffins and potatoes; half
the usual amount of mayonnaise or sauce on your salad; and half the
oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes
chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish,
beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red
meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or
cheese. Build those meals around whole grains, vegetables and beans
to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently
drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose
lower fat cheese and yogurt. When you buy yogurt, also check that it
does not contain sugar.


7. Have at least two servings of fruit every day. This can be for dessert
or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid
diet soda - the sweet taste only encourages you to crave sugar. Hot
water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If
you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is
easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated
carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller
feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber
intake, and the act of chewing will make you feel more satisfied too.
This means eating fruit instead of drinking juice. If you have soup,
make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too
- make a list of what you need and stick to it. If you just grab
something when you are feeling hungry, you will probably choose high
calorie food.

15. Always switch off the TV when you eat. That includes snacks as
well as meals. Studies have proved that we eat larger portions in front
of the TV, probably because we are much less aware of what we are
eating. When you eat, only eat if you want to lose weight


        Fad Diets: Why Are They Bad?

It is not surprising that many people wonder why fad diets are bad
when they seem to get results. You will find many sites on the internet
claiming significant weight loss in just a few days. That type of weight
loss is always temporary. It is usually 90% water which will be put
straight back on as soon as your body rehydrates, which it must do if
you are not going to suffer severe health problems or die.

Other fad diets are not so obviously crash diets with outrageous claims
but they are over hyped diet plans that tend to be fashionable for a
while and usually make a lot of money for the inventor in associated
product sales. In the best cases these are good nutrition plans which
will help you lose weight, but which you could probably have gotten for
free from your doctor. In the worst cases they will prove so difficult to
follow that you will give up after a week.

The bad of fad diets

1. Diets that promise quick and easy weight loss are usually based on
eating more of one food type and none of another. These do not give
the benefits that you would get from a balanced diet. They may
suggest you take supplements but many supplements are not
absorbed by the body unless they are taken along with the foods that
the diet has banned. After a few weeks, if you stick to it that long, you
may begin to develop nutritional deficiencies.

2. Fad diets are often boring and over restrictive. After the novelty of
the first day or two, you will not enjoy your meals. You will then start
to crave food constantly and will break the diet. You may even feel
guilty, thinking it is your fault that you did not lose weight.

3. Most fad diets do not follow recommendations of the American
Heart Association and similar bodies for fat levels in the diet. Often the
diet will recommend high fat foods and low carbs which if taken long
term, could result in heart disease. The promoters may tell you that
the diet is only intended to be followed for a short time. But you
probably will not reach your goal weight in that time, and then what?
You either continue with a plan that is not good for your health, or
stop and probably gain back what you lost.


4. Many fad diets do not help you to incorporate enough servings of
fruits and vegetables in your weight loss program, or give you the
variety of foods that your body needs.

5. Quick weight loss diets are just a temporary solution and do not
help you to make permanent changes to your eating habits.
Permanent changes are the only way to remain at your target weight
once you reach it. Fad diets encourage yo-yo diet-binge cycles of fast
weight loss and equally fast weight gain. This is worse for your health
and your self esteem than if you had stayed overweight all the time.

Whatever the publicity materials may say, these diets will not help you
in the long term. The best way to sustain weight loss is to eat a varied
and healthy diet, do not overeat, exercise regularly and avoid fad


                   Health And Fitness
Being active makes a person healthy and strong. It is not just for
people who have a weight problem but for everyone who likes to stay

There is a lot a person can do such jog or walk every morning, play
basketball or any other sport with friends but if a person wants to have
muscles and look lean, then one can sign up and workout in a gym.

People workout for 3 reasons;

The first is that the person is overweight and the only way to lose
those extra pounds will be to reduce ones calorie intake and at the
same time workout in the gym.

The second is that the person is underweight and the only way to add
extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

The best exercise plan should have cardiovascular and weight training
exercises. This helps burn calories and increase the muscle to fat ratio
that will increase ones metabolism and gain or lose weight.

Just like taking any medicine, one should first consult the doctor
before undergoing any form of exercise.

Here are some benefits of exercising;

1. It is the easiest way to maintain and improve ones health from a
variety of diseases and premature death.

2. Studies have shown that it makes a person feels happier and
increases ones self esteem preventing one from falling into depression
or anxiety.

3. An active lifestyle makes a person live longer than a person who


Working out for someone who has not done it before should be done
gradually. Endurance will not be built in a day and doing it repeatedly
will surely be beneficial to the person.
It is advisable to workout regularly with a reasonable diet.

A person can consult with a dietitian or a health professional to really
help plan a good diet program. It starts by evaluating the lifestyle and
the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the
person who usually consists of an eating plan and an exercise program
that does not require the use of supplements or one to purchase any
expensive fitness equipment.

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a
person consumes should have vitamins, minerals and fiber. A lot of
this can come from oats, rice, potatoes and cereals. The best still
come from vegetables and fruits since these have phytochemicals,
enzymes and micronutrients that are essential for a healthy diet.

The second is fat which can come from mono and poly saturated food
sources rather than animal fats. Since fat contains more than double
the number of calories in food, this should be taken in small quantities
to gain or lose weight.

Another way to stay healthy is to give up some vices. Most people
smoke and drink. Smoking has been proven to cause lung cancer and
other diseases as well complications for women giving birth. Excessive
drinking has also shown to do the same.

For people who don’t smoke, it is best to stay away from people who
do since studies have shown that nonsmokers are also at risk of
developing cancer due to secondary smoke inhalation.


      Tips For Make Up And Skin Care
‘Make up and skin care’ is generally regarded as women’s forte. Men
seldom indulge in ‘Make up and skin care’. Many men do care for their
skin but make up is really alien to most men. Treating make up and
skin care as different topics wouldn’t make sense; after all, make up
will work only if the skin is healthy. So how do you exercise make up
and skin care, together? Here are some tips for make up and skin

* Always have skin care on mind, whether you are buying products for
make up or actually applying them onto your skin after you have
bought them. So what you are buying is a ‘make up and skin care’
product, not just a make up product. Check the ingredients to see if it
contains things that you might be allergic to. Also check if it contains
high concentration chemicals that can harm your skin.

* ‘Make up and skin care’ is also about testing the products before
using them. So, apply the make up on a small patch of skin e.g.
earlobes and check how your skin reacts to it.

* Keep track of expiry date on your make up products and never use
them beyond the expiry date. In fact some products (e.g. vitamin C
based products), if not stored properly, get spoilt much earlier than
the expiry date.

* Cleanliness is an important part of make up and skin care procedure.
Sharpen your eye-liners regularly and keep all your makeup
equipment clean at all times. You might fix a date, each month, for
overhauling of your equipment. As part of cleanliness, your make up
and skin care procedure should also include keeping your hair clean at
all times.

* Nail care is another important aspect of make up and skin care. Use
a good quality nail polish and always keep your nails clean. Once you
are done with cleaning and polishing your nails, you should rub in
cuticle oil at the edges of the nail.


* If you have deep-set eyes, you should use a liquid eye liner instead
of a pencil one. This will prevent smudging at the deep edges of your

* If you have a skin disorder e.g. acne, you should not apply heavy or
chemical based make up. Consult your dermatologist if you are not
sure about the make up products that you can use while you have
acne or other skin disorder. Never try to squeeze pimples/ acne.
Remember that make up and skin care should not conflict each other.

* Use a mild make up remover (instead of just washing it away).

* Another important ‘make up and skin care’ procedure is the following
golden rule: “Never sleep with your make up on”

* While applying a deodorant, make sure that you maintain the
recommended distance between the nozzle and your skin (as
mentioned on the deodorant pack).

So, make up and skin care should always go hand in hand. Do not try
to treat make up and skin care differently.


Overweight Ex-Dieter Ignores All the UNHEALTHY Diet Schemes And
Discovers a BREAKTHROUGH Nutrition System That Literally Blasts
                     Off Unwanted Body Fat...


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